Butterfly 15-125 Lbs, Bench Press 30-250 Lbs

1.BUTTERFLY (15-125 Lbs.)

J_usclesaF[ectacJ:pedoral_s maior and m[nor, dellolcls

Re_ to adjustment 2 on Page 8 of thisownePs manual. Change the arms to the but" tartly mode. Sit on t_ seat and hold the pods on the arms as shown;your arms shouldbe bent at 90 ° angles. Keep your hock straight. Pressthe arms together until the pods touch. Relum to the starting position.

2.BENCH PRESS (30-250 Lbs.)

Musclesal_ctad: Pactaralismaiorand minor,anlerlordellolds,triceps

Referto adjustment 2 on page 8 of thisowner'smanual. Change the arms to the pressmode. Sit on the seat and hold the handles on the an'ns_th an over_nd grip. Raiseyour elbowsas shown. Keep your back straight. Fully extend your arms. Return to the starting pasition.

3.FRONT ARM RAISE (15-125 Lbs.)

Musclesa_ad: deltoids, rhomboids

Refer to adjustment4 on page 9 of this owner'smanual. Attach the strap to the low pulley station. Stand with one heel on the foot plata. Hold the strop with on overhand grip with your arm at your side. Keep your back sll"alght.Raise the strap until your hand is level with your shoulderas shown. Re_,m to the startingposition.

4.UPRIGHT ROW (15-125 Lbs.)

MusclesoF&dad:biceps,deltalcls,pezius

Referto adjustment 4 on page 9 of this owner'smanual. AJtochthe rower bar to the low pulley station. Stand with your feet on the foot plata. Hold the rower bar with an overhandgrip with your arms extended downward. Keep your back straight. Liftthe rower bar until your hands ore levelwith your c_est as shown. Returnto the starting

position.

5.SHOULDER SHRUG (15-125Lbs.)

MusclesoF_tacl:trapezlus,rhornbo;ds

Referto ad_uslment4 on page 9 of this owner'smanual. Attach the rower bar to _-mlow Pulley station. Stand with your feet on the foot plata. Hold Iha rower bar with an over_nd grip with your arms exl_nded downward. Keep your back straight and your arms at your sides.Shrug your shouldersup as far as passible. Relum to the startingposition.